Do you know how to choose the ideal foods to speed up your muscle recovery? After all, this step is very important to improve your physical conditioning and performance.
In addition to sleeping well, applying massage techniques, and drinking plenty of water, those who practice physical exercise need to know how important it is to pay attention to what they put on their plate.
Following a balanced and healthy diet is essential to provide the body with the necessary nutrients to prevent injuries, replace what was spent in training, and recover damaged muscles.
For those of you looking to learn more about muscle recovery foods, we’ve listed five very interesting ones to include in your diet now! Plus, we’ve included some additional information to help you out!
Stay tuned for the reading below!
Sweet potatoes are a source of complex carbohydrates, also called low-glycemic carbohydrates. For those who don’t know, digestion and absorption of sugar in these foods are slower by the body.
This means they are a great food option before a workout, as they help keep your glycogen stores high. This gives us energy for longer, without the risk of using muscle mass for this purpose.
In this way, sweet potatoes, cassava, and brown rice, for example, can avoid injuries and reduce muscle recovery after a workout.
Adequate consumption of post-workout carbohydrates is also very important. During this period, easy-to-absorb carbohydrates stand out to replenish glycogen stores quickly and ensure an anabolic pattern.
Banana is one of the fruits; in addition to all the known health benefits, is also an alternative to prevent pain after exercise, known as delayed onset muscle soreness (DMT).
A new study published in PLOS One suggested that the fruit is good for muscle recovery, as it can replenish nutrients spent during training and fight muscle inflammation.
Red And Purplish Fruits
Red fruits are rich in antioxidant substances, which protect cells against the action of free radicals, act on the immune system, and also help repair muscle damage.
Examples are strawberry, goji berry, jabuticaba, blueberry, cherry, blackberry, raspberry, cranberry, grape, and açaí. All very tasty, isn’t it?!
One 2015 study with junior athletes to analyze the potential benefits of açaí observed the attenuation of exercise-induced muscle damage after consumption.
Surely you already know the fame of the egg among practitioners of physical activities. This food has high biological value proteins and several important vitamins for muscle recovery.
The egg contains essential amino acids, such as leucine, vitamins D, A, E, K, and B complex, and minerals. All this nutritional wealth helps repair muscle tissue after training.
Food can be consumed daily, before and after physical exercise. Preparation is easy and can be used in main or intermediate snack recipes.
Oilseeds can be great allies in muscle recovery. This is because these foods’ nutritional composition is important for synthesizing steroid hormones and has anti-inflammatory and antioxidant action.
For example, you can bet on walnuts, almonds, macadamia, cashew nuts, Brazil nuts, and peanuts. A portion of around 30 g a day already helps to obtain their nutrients and benefits.
Nuts can be used as a substitute for flour and a complement to other foods, such as yogurt and fruit, fitting into almost every meal.
Spirulina (Arthrospira platensis) is a cyanobacteria, also called blue algae. She received the title “The Best Food for the Future” from the World Health Organization (WHO).
The second study has exceptionally good vitamin B12 content, is a good source of protein-dense food, and its amino acid profile is considered high biological value.
In addition to consuming what has been mentioned, it is important to avoid some foods, such as fried, fast foods, and ultra-processed foods in general. They increase inflammation in the body, impairing muscle recovery.
Sleep is also essential to improve post-workout, as while you sleep, the body produces some hormones for building muscle fibers and performs a large part of the cell regeneration process.
Still, water should be ingested in adequate amounts and fractionated consumption for the best use of the organism. The calculation is done according to your need and, for that, multiply your weight by 35.
Finally, respecting the rest period between one workout and another is important. A trained professional, such as a physical educator, can guide you better, assessing your individuality.